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STEPHEN_NANNY SparkPoints: (10,496)
Fitness Minutes: (16,232)
Posts: 385
1/31/13 9:39 P

Well, in going through your tracker for the last few weeks, one thing jumps out at me...how little of your daily intake is made up of vegetables. If it were me, and I were not getting the results I was targeting, I'd really go easy on the 'treat' foods and pump up my veggie servings (think: half of your plate made up of veggies for at least 2 meals a day) until I saw some results, and only THEN slowly introduce the cake, chocolate and the like. If your calories are made up of low fibre high GI stuff, then you aren't being as efficient as possible.

CLERIKSEN SparkPoints: (1,215)
Fitness Minutes: (1,417)
Posts: 11
1/31/13 6:01 P

Ok, So I know it's not the water thing. I drink enough water to be swimming. Although not always marked on my sparkpage, I intake 8+ glasses of water a day. I drink while I'm working out as well. I do not have all fat on my legs and calfs. My main area is my stomach and hips as I have always been a walker and my legs are in pretty good shape. Regardless I'm not stopping, I will continue to excercise regularly and watch what I'm eating. I've gone from eating out 3 or more times a week (and not watching what I was eating, let's just say Arby's cherry turn over's were my friend) to paying attention to what I'm eating. I don't feel deprived either, if I want something, I'll eat it, just smaller portion and not every day!

DRAGONCHILDE SparkPoints: (57,014)
Fitness Minutes: (14,252)
Posts: 9,646
1/31/13 5:25 P

Muscle can't replace fat so quickly. :) It takes months or years to build muscle to the point it affects the scale... not weeks!

However, exercise can affect the scale, stopping weight loss or even causing you to gain a little weight, when you first start an exercise program, or increase the intensity of one. This is normal, healthy, and temporary!

Explanation here:

www.sparkpeople.com/community/ask_the_expe
rts.asp?q=68


It can take as much as 6-8 weeks for healthy lifestyle changes to show up on the scale, especially when exercise is involved. That doesn't mean you're not losing fat, or making big changes in your body! You do need to make sure your fitness goals reflect the amount of exercise you're doing. You can update your fitness settings on your fitness tracker at any time.

For instructions on making your Sparkpage where we can see it, see here:

www.sparkpeople.com/community/help_answer.
asp?id=38


Edited by: DRAGONCHILDE at: 1/31/2013 (17:26)
STEPHEN_NANNY SparkPoints: (10,496)
Fitness Minutes: (16,232)
Posts: 385
1/31/13 5:02 P

hmmm we can't see your Sparkpage or your tracker yet...it sound like, with your level of activity, that you are getting healthier and fitter, so that is a big plus and you deserve kudos for that! But if you've been at this for 4 weeks and haven't seen the needle budge, I'm not sure that muscle-replacing-fat could account for everything...so, we still need to see your daily caloric difference between BMR+exercise - actual calorie intake to see weight-loss potential.

The only other thing that comes to mind is making sure you are getting alot of water (particularly with that activity) and that you aren't getting too much hidden sodium (this will retard weight loss to a point).

CLERIKSEN SparkPoints: (1,215)
Fitness Minutes: (1,417)
Posts: 11
1/31/13 4:49 P

So I've made my nutrition tracker public. It seems I get stuck in a rut when I find something that's good, I just eat it over and over, lol. Maybe that's the problem. I'm definetly eating way more veggies and fruit. I'm 5'8" and 190. My activity is 3-4 days a week treadmill (4-4.5mph) for 30 min. Strength twice a week unless I do Bootcamp class which is a hard kick in the butt (muscles usually wasted after that, lol, but it feels great) Any advice would be great. Maybe I'm just building muscle and once I get more toned I'll notice a difference??

STEPHEN_NANNY SparkPoints: (10,496)
Fitness Minutes: (16,232)
Posts: 385
1/31/13 3:29 P

To save you alot of back and forth, nobody will be able to answer your questions unless they know:
- your current weight
- your target weight and timeline
- details about your daily intake (ie we can see your nutrition tracker)...need to know your daily calories/carbs/fats/protein
- an indication that you are actually measuring your food amounts, not simply 'eye-balling' it

So, if you are tracking and can make your tracker public, that would be a good start :) cheers!

CLERIKSEN SparkPoints: (1,215)
Fitness Minutes: (1,417)
Posts: 11
1/31/13 3:21 P

When I started on Sparkpeople I put that I was only light active. I guess maybe I am more active than I thought at work and I have also increased my workouts to 30min about 4 times a week (cardio). I haven't lost any weight since I started at the first of January. I'm really feeling like I'm doing something wrong. I'm following my guidelines for my ranges and have for the most part stayed within them (maybe two days over) Is it possible that I'm not eating enough? I don't know that sounds silly. I have felt better, obviously the healthy eating and excercise help, but why no weight coming off? (and I know muscle is building and weighs more, but really not even a pound?)
Please help???

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